AO – The Brickyard
Q – Ketchup
PAX – Julip, Bobsled, Folsom, Squidward, Snidley, Woody, Carusoe
The Q promptly called a start to the morning at 5:30 AM, introduced himself. Q then went on to explain the following: F3 stands for Fitness, Fellowship and Faith. F3 exists to plant serve and grow small work out groups for the invigoration of male community leadership. F3 has five core principles – we are open to all men, we are free of charge, we always meet outside, we are led in a rotating fashion and we always end in a circle of trust. We never leave a man behind but we will never leave a man where we found him. There were no FNG’s and we were indemnified.
We stayed put for Warm-a-Rama where we completed the following:
- Side Straddle Hops – 15 IC
- Tappy Taps – 10 IC
- Michael Phelps – 10 IC
- Yodel Thrusts – 10
Once done with Warm-a-Rama we moseyed to the park to the benches near 67th street for the Pre-Thang where we completed three rounds of the following:
- Dips – slow 10 Count
- Derkins – 10 Slow Count
- Bulgarian Split Squats – 10 Each Side – Slow Count
Once done with the Pre-Thang we moseyed to grab coupons, counted off into 2 groups of 4 and then moseyed to cones on the north side of the field along the path.
4 cones were set up 15 yards apart. Each cone (except 4) had 3 exercises listed. PAX were instructed to complete the exercise at each cone before moving to the next cone and to rifle carry the coupon as they moved from cone to cone. Once at cone 4, PAX were instructed to run an entire lap around the park back to Cone 4 and then work their way back through to Cone 1. Once back at Cone 1, run a lap and work back through to Cone 4. This was repeated until Omaha was called. Numerically it looked like this:
1, 2, 3, 4 – run a lap
4, 3, 2, 1 – run a lap
Complete exercises at each cone – Rifle carry between cones – Rinse and Repeat until Omaha is called. Station exercises and rep counts were as follows:
Station 1
- Squats – 15
- Block Thrusters – 15
- Lunges – 10 Each Side
Station 2
- Curls – 15
- Tricep Extension – 15
- Overhead Press – 15
Station 3
- Big Boy SU with Block – 15
- Rosalitas with block press – 15
- Kettle Bell Swings – 15
Station 4
- Blockies – 5
6 MoM
We circled back up at the flags for Mary which we kicked off with one of the Q’s favorite -6 inches.
Following 6 inches we completed American Hammers Rancid Style two times.
COT
Q reminisced about how the last time he led hear was in January of 22 the day before the CSAUP and the intent was to have a nice easy work out to warm up for it. What ended up happening was that it was really F-ing hard and Q remembered how tired he was the next day. However…doing hard stuff…really hard stuff…mentally is important. Right now it just feels heavy. Sickness, layoffs, stress, weather…all of it just feels heavier than it has in the past and the 4 or 5 or 6 minutes every so often where you can’t think about any of it cause you are not trying to throw up in the bushes is important for your mental well being. So next time your stressed…go do some hard stuff and clear your mind.
Q let us out in prayer.
